Ironman Run Power: 10 Essential Workouts!
Wondering how to train for the Ironman marathon after hours of swimming and cycling?
The Ironman 70.3 run isn’t just about grit—it’s about strategy. By the time you hit the pavement, your legs are already toasted from the swim and bike. That’s why your run training needs more than mileage.
To run strong off the bike, you need sessions that build fatigue resistance, sharpen pacing, and harden your mental game.
It’s not just about speed — it’s about durability, pacing, and strategic endurance.
These 10 key Ironman run sessions will help you build the strength, resilience, and confidence needed to power through 42.2 km on race day!
10 Essential Ironman Run Sessions!
1. Long Endurance Run
Purpose: Build aerobic capacity and mental toughness to handle the marathon leg.
Warm-up:
10–15 minutes easy jogging
Main Set:
1.5 to 3 hours at Zone 2 (easy, conversational pace)
Cool-down:
5–10 minutes walking or very easy jog
2. Race Pace Run
Purpose: Adapt to race-day effort and dial in your nutrition strategy.
Warm-up:
15 minutes easy
Main Set:
45–60 minutes at Ironman race pace (Zone 2–3)
Cool-down:
5–10 minutes easy
3. Brick Run (Off the Bike)
Purpose: Train your ability to run well off the bike with pre-fatigued legs.
Warm-up:
5 minutes easy jog (optional, after transition)
Main Set:
20–60 minutes steady at Zone 2–3
Cool-down:
5–10 minutes easy jog or walk
4. Progressive Run
Purpose: Improve pacing control and resistance to fatigue.
Warm-up:
10–15 minutes easy
Main Set:
20 minutes Zone 2
20 minutes Zone 3
10–20 minutes Zone 4
Cool-down:
5–10 minutes easy
5. Marathon Pace Tempo Run
Purpose: Build race-day efficiency and endurance at goal pace.
Warm-up:
15 minutes easy jog
Main Set:
40–50 minutes at Ironman marathon pace (Zone 3)
Cool-down:
5–10 minutes easy
6. Interval Run (Speed & Efficiency)
Purpose: Improve running economy and top-end aerobic capacity.
Warm-up:
10–15 minutes easy jog + drills or strides
Main Set:
6–8 x 800m at 10K pace with 400m jog recovery
Cool-down:
10 minutes easy
7. Hill Repeats
Purpose: Build strength, power, and form under fatigue.
Warm-up:
10–15 minutes easy jog + strides
Main Set:
6–10 x 60–90 seconds uphill hard, jog down recovery
Cool-down:
10 minutes easy
8. Negative Split Run
Purpose: Teach smart pacing and finishing strong.
Warm-up:
10–15 minutes easy
Main Set:
First half at easy pace (Zone 2)
Second half building to race pace or Zone 3–4
Cool-down:
5–10 minutes easy
9. Long Tempo Run
Purpose: Simulate extended effort near race pace under moderate fatigue.
Warm-up:
15–20 minutes easy
Main Set:
60–90 minutes steady tempo near Ironman pace (Zone 2–3)
Cool-down:
10–15 minutes easy
10. Race Simulation Run
Purpose: Rehearse pacing, fueling, and mental strategy for race day.
Warm-up:
10–15 minutes easy
Main Set:
Run for 2 to 2.5 hours total:
First half (60–75 minutes) at easy endurance pace (Zone 2)
Second half (60–75 minutes) at Ironman marathon pace (Zone 3)
Cool-down:
10 minutes easy jog or walk
Bonus Tip: Focus on Consistency and Pacing
High-intensity intervals have a place, but the true secret to Ironman run success is consistent, smart training — not smashing every workout.
Train your body to move efficiently under fatigue and prioritize proper nutrition and hydration every step of the way.
FAQs About Ironman Run Training
How many runs per week for Ironman training?
Most athletes run 3–4 times per week, balancing long runs, tempo work, and recovery.
Should I do speed work for Ironman?
Some speed work is beneficial, but most training should stay aerobic and focused on sustainable paces.
How do you pace the Ironman marathon?
Start conservatively — run by heart rate or perceived effort early, and aim for even or negative splits. Many athletes run the first half easier than the second.
Final Thoughts
The Ironman marathon is as much about mental strength and pacing discipline as it is about physical endurance.
Which key run session will you add to your training first to build the strength and stamina you need for Ironman success?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.